WOD – Friday 9 December 2016

  • METCON:
    4 rounds for reps:
    1min KB Swings
    1min Toes to bar
    1min Cal Row
    1min Rest
  • MOBILITY:
    Stretch:
    Shoulders
    Lower back
    Quads
  • CFP PERFORMANCE:
    Find a 1 rep back squat (take your time here, get as heavy as you can)
    then @ 75-77.5% of above:
    4-4-4-4-4-4-4 back squats
    then @ 70-72.5% of above:
    5 reps with 2 sec pause at bottom
    4-4 with 3 sec pause at bottom
    3-3 with 4 sec pause at bottom
  • TRAVEL WOD:
    For time
    100 sit-ups
    90 squats
    80 jumping jacks
    70 push ups
    60 lunges

WOD – Thursday 8 December 2016

  • OLYMPIC LIFTING:
    8 sets
    1 Hang Power Snatch + 1 Full Snatch @ 80-85%
    *Can reset between reps

  • METCON:
    “Isabel”
    For time:
    30 Snatches 60/40kg
  • CFP PERFORMANCE:
    Interval work
    4 rounds:
    4min AMRAP
    25/20 cal row
    10 Thrusters 50/35kg
    12 Toes to bar
    Max cal row
    2 min rest
  • TRAVEL WOD:
    100 burpees for time

WOD – Wednesday 7 December 2016

  • STRENGTH:
    Front Squat
    (20 rep session)
    10 @ 40%, 10 @ 50%, 20 @ 55%
    *The 20 is the main working set. Add 2.5-5% from previous week.

  • METCON:
    16min AMRAP:
    8 Hang Squat Cleans 40/30kg
    8 C2B Pull Ups
    8 Hang Squat Cleans
    8 Burpees
  • CFP PERFORMANCE:
    3 Rounds for time:
    15m Handstand walk
    25 Calorie Row
    25 Handstand Push ups (kipping)
  • TRAVEL WOD:
    16min AMRAP:
    10 mountain climbers
    8 burpees
    10 jumping squats
    8 burpees

WOD – Tuesday 6 December 2016

  • METCON:
    3 rounds: (CAP 21min)
    150 Double Unders
    5 rounds of
    3 Power Cleans 70/45kg
    6 Push Ups
    9 Air Squats
  • SKILL:
    6min AMRAP:
    1 Strict MU + 1 Kipping MU + 1 Ring Dip
    *Scale to 2 kipping MU + Ring Dip
  • CFP PERFORMANCE:
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row 24/16kg
    5 x 10 Strict Pull-ups
    10 x 15 Weighted GHD Back extension 15/10kg
  • TRAVEL WOD:
    For time:
    150 air squats
    5 rounds of
    10 burpees
    20 sit-ups

WOD – Monday 5 December 2016

  • STRENGTH:
    Deadlift
    12-10-8-6-4-4RM
  • METCON:
    For time:
    800m run
    70 wall balls
    60 box jumps
    50 Sumo deadlift high pulls 40/30kg

WOD – Saturday 3 December 2016

  • STRONGMAN:
    Death by back squat @ 50% BW:
    1 rep on the first min,
    2 reps on the second min,
    3 reps on the 3rd min,
    etc..
  • GYMNASTICS:
    15min AMRAP:
    7 Burpees
    14 hollow rocks
  • CROSSFIT MAINSITE:
    50-40-30-20-10
    Sit-ups
    KB swings
  • ENDURANCE:
    “Michael”
    3 rounds
    800m run
    50 sit-ups
    50 back extensions

WOD – Friday 2 December 2016

  • STRENGTH:
    4 sets of:
    3 strict press + 7 push press @ 80-85% of strict press.
    2mins rest
  • METCON:
    10min AMRAP:
    First 5mins
    7 hang power cleans 60/40kg
    21 double unders

    Second 5mins
    14 deadlifts 60/40kg
    21 double unders

    Score = total reps

WOD – Thursday 1 December 2016

  • METCON:
    50-40-30-20-10
    Medball cleans
    5-4-3-2-1
    Rope climbs
  • MIDLINE:
    4 sets:
    5-10 strict toes to bar into,
    5-10 strict knees to elbows
    rest 90secs

WOD – Wednesday 30 November 2016

  • METCON:
    “Daniel”
    50 pull-ups
    400m run
    21 thrusters
    800m run
    21 thrusters
    400m run
    50 pull-ups
  • MIDLINE:
    Tabata Hollow rocks

WOD – Tuesday 29 November 2016

  • STRENGTH:
    Front squats

10 @ 40%, 10 @ 50%, 20 @ 55%

  • METCON:
    “€œFight Gone Bad”
    3 rounds for reps:
    1min Wall Balls
    1min SDHP 35/25kg
    1min Box Jump
    1min Push Press 35/25kg
    1min Cal Row
    1min Rest